Ask Dr. Casey: Handling Holiday Stress
Hi Dr. Casey, I am a holiday stress ball! What tips do you have for helping to manage the overwhelm of the season? I feel way out of balance for this being the happiest time of the year.
- Sandra K
Hi Sandra,
Overwhelm is a good way to describe the month of December for many. While it is a wonderful season on so many levels, it really has become out of sync with the natural world. Most other animals slow down with the days at their darkest, but us humans … we speed up! Continue to go full force with increased extroversion and activity at a time of year that subtly nudges us to rest more and do less. I recall a professor in med school saying, “Perhaps seasonal affective disorder [SAD] may be more due to our disordered affect with the seasons.” That is to say, this time of year is meant for decreased activity, but our culture has decided to engage in the very opposite. I hope that recognition can invite a bit of grace for yourself of the uphill battle your natural rhythm is probably fighting, as well as to incorporate moments of slowness and rest in an intentional way as you are able to.
As far as practical tips and tools go, those can lend a big hand, as well. I find herbal and botanical medicine preparations to be well tolerated, effective and safe for many. Conveniently, there is an entire class of botanicals called anxiolytics. Anxiolytic may be a familiar word to some, as it is also a class of pharmaceutical medications. Benzodiazepines are included on this list and well known, for example, Xanax (alprazolam). While these drugs are often very effective when indicated, they come with a slew of side effects and possible physical dependence with long-term use. Can herbal anxiolytics make a dent in anxiety and overwhelm?
Lavender essential oil has gone head-to-head in trials against some benzodiazepines. If your reaction was anything like mine, you may be thinking, really? C’mon, be a bit more original! It’s too simple, right? Right. Perhaps that is the beauty (and effectiveness) of it. A 2010 double-blinded study of lavender essential oil capsules demonstrated a comparable 46% reduction in anxiety scores vs benzodiazepine at 45% reduction after six weeks (1). A recent 2023 review study concluded, “Silexan [lavender essential oil] exerts significant anxiolytic effects in subthreshold anxiety, generalized anxiety disorder … that were consistently reflected in investigator ratings and patient-reported outcomes, including improvement of health-related life-quality, while showing favorable tolerability and safety” (2). Sandra, perhaps trial the power of a common herbal ally of lavender in some way this holiday season.
A common contributor to overwhelm during the holidays can be disturbed sleep, sometimes from increased alcohol intake. Even if you think sleep is not disturbed by that holiday cocktail, or two, or three of them, the research is undeniable that alcohol intake worsens deep rest phases of the sleep cycle. My advice would be to imbibe occasionally and moderately - men two drinks or less, women one drink or less per gathering - and to perhaps also be that friend or host who offers a medicinal mocktail alternative that may just be the hit of the party (and the sleep saver later on).
I have modified the recipe below from Mountain Rose Herbs, which is a great source for medicinal plants. Credit is due to original author Jessicka Nebesni for her article on Bee’s Knees Mocktail with Lemon Balm (3). Lemon balm is another well known anxiolytic herb that has an uplifting bent to it. I have added the herb Tulsi (holy basil) as an additional anxiolytic herb that also aids in supporting stressed out adrenal glands this time of year. Make a batch to enjoy for yourself or share with friends this holiday season, all the while decreasing stress levels.
Stress Less Holiday Mocktail. Makes 4 drinks
Ingredients
2 cups water + 1/2 cup, divided
20 organic juniper berries
⅓ cup organic lemon balm leaves
¼ cup organic holy basil leaves
2 tbsp. raw, local honey
1 tsp. lemon juice
2 tbsp organic apple cider vinegar
Directions
Add 2 cups water and juniper berries and bring to a simmer. Lower heat and infuse for 10 minutes.
Place additional herbs of lemon balm and holy basil in the pot for an additional 10 minutes, simmering on low.
Strain out all herbs through fine wire mesh strainer. Stir honey into infusion and add to cocktail shaker.
Add remaining 1/2 cup water, lemon juice, and apple cider vinegar. ice and shake until nice and chilled.
Optional: garnish of lemon, lavender or other anxiolytic herb of choice!
Medical Disclaimer
Information in this article is meant for informational purposes only and is not intended as medical advice. Discuss with your own health care provider before taking medication or nutritional, herbal or other supplement for a health problem.
Citations
Woelk H, Schläfke S. A multi-center, double-blind, randomised study of the Lavender oil preparation Silexan in comparison to Lorazepam for generalized anxiety disorder. Phytomedicine. 2010;17(2):94-99. doi:10.1016/j.phymed.2009.10.006
Dold M, Bartova L, Volz HP, et al. Efficacy of Silexan in patients with anxiety disorders: a meta-analysis of randomized, placebo-controlled trials. Eur Arch Psychiatry Clin Neurosci. 2023;273(7):1615-1628. doi:10.1007/s00406-022-01547-w
Nebesni, Jessicka. 2024, October 24). Bee’s Knees Mocktail with Lemonbalm. Mountain Rose Herbs. https://blog.mountainroseherbs.com/bees-knees-mocktail-with-lemon-balm
